StrideIQ — your body has a voice
Your body has a voice. StrideIQ gives it one.
Deep Intelligence. Zero Fluff.
What's making you faster. What's holding you back. What no template can see — because it's specific to you.
Personal patterns. Real evidence. Coaching that can't be faked.
“Ask Coach is getting more detailed and more dialed in every week. You've got something pretty awesome here.”
Popular tools: training paces · Boston qualifying times · heat-adjusted pace · race equivalency · age grading
“We are commonly bound by our uncommon ability to embrace and overcome discomfort.”
Sleep, nutrition, runs, splits, heart rate, cadence, weather — all correlated against your race times. Every claim is yours to audit.
Training calculators you’ll actually use
Training paces, age-grading, and heat adjustments—built on peer-reviewed equations (Daniels/Gilbert 1979, WMA 2025).
Want personalized intelligence from your Garmin or Strava history? Start free — no card
Training Pace Calculator
Input your recent race time and distance. Get your complete training pace table (E/M/T/I/R) in min/mile and min/km.
Training Pace Calculator
WMA Age-Grading Calculator
The same standard for every athlete — no excuses, no decline. See how you measure against world-class performance at any age.
Heat-Adjusted Pace Calculator
Adjust your training paces for heat and humidity. Maintain true physiological effort in hot conditions. Essential for summer training and warm-weather racing.
Important:
Pace adjustments are estimates based on research. Conditions vary — trust perceived effort and heart rate as the true guide in heat.
Format: MM:SS (e.g., 8:00) or decimal minutes (e.g., 8.5)
How It Works
No templates. No scores. Adaptation based on what actually moves your race times.
You coach yourself — with intelligent guidance from decades of proven principles and your own data.
Connect Your Watch
Securely sync your activity data from Garmin Connect or Strava. We pull your runs, splits, heart rate, and power metrics automatically.
Complete the interview
Tell us about your goals, training history, and what you're trying to achieve. We listen, we learn.
Receive training that evolves
Your plan adapts as you evolve. We track what your training actually produces — race times, adaptation, recovery — not arbitrary scores. Real adaptation based on real data.
Why StrideIQ exists
A record of what your training is telling you — built from your data, auditable to the last decimal, available the moment you need it. It does not replace a coach. It gives you and your coach the same view.
Memory
Remembers every run, every wellness check-in, every weather day. A pattern that takes 200 runs to emerge is a pattern most plans and most coaches will never see.
Pattern detection
Finds correlations across your sleep, nutrition, training load, and outcomes. A Bayesian engine runs every night and compiles what it learns. The coach reads what the engine compiled.
Availability
There at 5am when you are deciding whether to run. Not as a substitute for human judgment — as a record of what your data has actually shown.
Evidence
Every recommendation cites the runs, the dates, the numbers. If the data is not strong enough, the system stays quiet. Suppression over hallucination.
One athlete uploaded his DEXA scan. The coach reconciled it with his Garmin scale, his lift history, and his upcoming 20-miler — and explained why his bones are 7 lbs heavier than Garmin thinks.
Read the full findingOne coach. One clear upgrade.
Every athlete starts with a 30-day full trial. Keep Free tools forever, or subscribe to keep your personal coach unlocked.
Free
30-day full trial included
- ✓Training Pace Calculator (RPI)
- ✓WMA Age-Grading
- ✓Heat-Adjusted Pace
- ✓Race Equivalency Tool
- ✓Plan structure preview (phases, weeks, distances)
StrideIQ
Billed annually - save $100
- ✓Personal AI running coach
- ✓Morning briefing with your data
- ✓Daily intelligence and readiness
- ✓Adaptive training plans and modification
- ✓Performance analytics and workout narratives
- ✓Living Fingerprint that compounds over time
No commitments on monthly plans. Annual plans billed upfront. Cancel anytime via the customer portal.
Common questions from runners
Direct answers. No filler.
How do I calculate my training paces from a race result?
Enter your recent race time and distance into our training pace calculator. It uses the Daniels/Gilbert oxygen cost equations to generate your personal Easy, Marathon, Threshold, Interval, and Repetition pace zones — calibrated to your current fitness level, not generic tables.
What is age-graded running performance and why does it matter?
Age-grading compares your performance to world-standard benchmarks for your age using WMA (World Masters Athletics) tables. A 75% age-grade means you ran 75% as fast as the world record for your age group — enabling fair comparison and recognition across all ages.
How much does heat slow down my running pace?
Heat and humidity significantly slow running performance. Our heat-adjusted pace calculator estimates the physiological cost increase using temperature and dew point. Above 55°F adjustments begin; at 80°F+ with high humidity, expect 20–30 seconds per mile of slowdown.
Can runners over 50 still improve with structured training?
Yes — with the right approach. Masters runners adapt well to structured training when recovery is respected. StrideIQ builds N=1 response curves from your own data, ignoring population averages and age-based assumptions that may not apply to you at all.
How does StrideIQ differ from a human running coach?
StrideIQ learns exclusively from your data — not population averages or one coach's intuition. Every insight cites the underlying evidence (dates, run labels, key values). You can verify every claim. It's auditable precision alongside your own judgment as the athlete.
What running data does StrideIQ analyze to improve performance?
StrideIQ syncs with Garmin Connect and Strava to analyze run splits, pace, heart rate, and elevation. Combined with self-reported sleep and nutrition check-ins, it identifies which factors actually correlate with your best and worst performances — specific to you, not population averages.
Does StrideIQ tell me what my sleep or nutrition did to my training?
Yes — that is the core of what StrideIQ does. A Bayesian engine runs every night across your sleep, nutrition check-ins, training load, and outcomes, looking for correlations specific to you. When the evidence is strong enough, the coach surfaces it with the runs, dates, and numbers attached. When the evidence is not strong enough, the system stays quiet rather than guess.
What training paces should I use for a half marathon?
Your half marathon training paces depend on your current fitness, not generic charts. Use our training pace calculator with a recent 5K or 10K result to get personalized Easy, Threshold, and Interval paces. Threshold pace — close to half marathon race pace — is most critical.